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Estimated Calories Burned:
201-432

Equipment Needed:
Light Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hop-Over Burpees
02 - 180 Pick-up Hops
03 - Side Lunge Switch Kicks
04 - Elevated Push Jacks
05 - Curl Press Jacks
06 - Side Lunge Pick-ups L
07 - Halo Burpees
08 - Side Lunge Pick-ups R
09 - S2S Low Hurdle Hops
10 - ISO DB Swings
11 - Bullet Lunges
12 - Split Kick Push-ups
13 - Traffic Directors
14 - Skater Swings
15 - Kneeling Row Hops
16 - Striker Kicks L
17 - Diamond Swings
18 - Striker Kicks R
19 - Hop-Over Sprints
20 - 1-2-3 Climbers
21 - Pick-up Side Lunges
22 - 180 Thigh Killers
23 - Back Fly Burpees
24 - 180 Switch Lunges
25 - Push-up Pop-ups
26 - Dbl Swing Hops
27 - Side Lunge Pass
28 - F2B Peddle Squats
29 - Dbl Pass Press Overs
30 - Dbl LVL 2 Sprints

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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